It's Meal Prep O'Clock - Here's a Seven-Day Pescatarian Meal Plan

June is busting out all over...

But with this healthy meal plan, your muffin top won't be.

We've teamed up with fitness enthusiast Andrew Sweeney to bring you a Six Week Summer Shred and CONGRATS to those of you who've been following us the whole way through - as this is the last week of the plan.

You've made it!

But hopefully you've also realised that this isn't just a six-week diet, it's so much more. The whole purpose of this plan was to make it realistic, including cheat meals and hearty meals that ensure you won't fall off the wagon.

It's a lifestyle, not a diet - and that is what made it work for Andrew (read his story here) and what will make it work for you too.

(If you are just starting your healthy journey, find Week One here and take it from there!)

Okay people, here's your LAST week of meal plans and recipes, but if you're anything like me, you'll be keeping this plan on tap for whenever you're in need of some healthy inspiration.

Shopping List

3 bananas1 apple2 lemons600g of strawberries120g of blueberries6 tomatoes500g of greek yogurt (0% fat)1 cucumber3 onions (red or white)1 head of lettuce1 bag of rocket6 bell peppers2 medium courgettes (200g each roughly - doesn’t matter if its a bit bigger)570g of green veg of your choice (broccoli, sugar snap peas, mangetout, green beans, asparagus)1 aubergine200g of sweet potato (1 medium)400g of white potato (2 medium)100g of garden peas (can be frozen)2 avocados200g of cherry tomatoes1 loaf of sourdough bread1 pack of pita bread2L of unsweetened almond milk180g of natural hummus1 pack of feta cheese1 pack of halloumi cheese1 pack of penne pasta1 jar of pesto1 pack of chia seeds1 pack of oats1 jar of organic peanut butter1 pack of raisins1 pack of pine nuts1 pack of quinoa (dry)1 pack of pearl barley1 tin of chopped tomatoes6 eggs (you will only need 4 this week)1 bottle of olive oil1 bottle of olive oil cooking spray1 bottle of balsamic vinegar (optional)1 pack of sweetener (stevia) - (optional)1 pack of strong roots kale and quinoa burgers2 fillets of cod (aim for 200g each - or 4 x 100g fillets)1 fillet of rainbow trout (200g)2 fillets of sea bass (100g each - its ok if it’s more)1 fillet of haddock (aim for 200g - or 2 x 100g fillets)150g of prawns2 fillets of salmon (180g each or lower)1 tub of plant based whey - Example: Optimum nutrition. You can use any tho but try get one close to the following nutrition label:Per 100g (417 calories. Protein: 66.7g, Carbs: 19.4g, Fats: 8.3g) - 1 scoop of this is 36g so where in the plan it says 1 scoop its 36g of the above numbers.Pb2 - This is optional - you can get it in any protein shop - Its powder peanut butter.1 bar of lindt chocolate (85%)2 chocolate bars of your choice (must be under 300 calories)2 protein bars of your choice (must be under 250 calories)

Note: Bake the salmon in the oven (you can squeeze some lemon juice on it to add flavour). When the pasta is cooked, mix in the pesto and cherry tomatoes and serve with the salmon. You can boil/steam the veg to serve on the side as well.

Note: Bake the cod in the oven (Optional: with lemon). Boil/steam the veg and sweet potato. You can mash the sweet potato using the almond milk to give it a creamy texture. You can also add 1 teaspoon of low fat cream cheese to add flavour. (I add philadelphia light to mine along with some ballymaloe relish)

Tuesday:

Lunch:
1 Portion of Barley Salad - This was a recipe from week 2 (you will have another portion tomorrow for Dinner so prep 2 portions now). The recipe is for 4 servings so just divide the ingredients by 2.

Note: this can be prepped in tupperware the night before if you want a quick grab and go breakfast. Put the oats, milk, chia seeds and protein into some tupperware (or bowl). Leave in the fridge overnight - you can add more almond milk if needed. When you take it out in the morning it will be thicker so you can add almond milk if needed here again. Add the lindt and microwave to melt it. Then top with strawberries.

If making it in the morning add the oats, protein powder and almond milk to a bowl. Microwave for 2-3 minutes (depending on microwave power - keep an eye on it so it doesn't overflow because this is the worst to clean. Then add the chia seeds, lindt and strawberries)

Note: add the ingredients to a blender or nutribullet along with some ice. Blitz for 20-30 seconds until it is a smooth creamy texture. You can eat it now or put it in the freezer for 20-30 minutes to harden a bit. (you can add more almond milk if needed)

Dinner:
1 Portion of yesterday's Barley Salad.
200g of rainbow trout

Note: Bake the trout in the oven or fry on the pan using olive oil cooking spray

Thursday

Note: Fry the halloumi on the pan using olive oil cooking spray. Top the sourdough with avocado and halloumi. (optional: add spinach)

Snack:
1 pita
60g of hummus

Note: Toast the pita and cut up into strips. Best to portion out the hummus before you start dipping. If you are like me you will find it hard to stop.

Lunch: Recipe of the week. Pan-fried Sea Bass on a bed of lemon couscous with toasted pine nuts and raisins. (The recipe serves 2 - this is also down for lunch tomorrow so you can follow the full recipe and store the second portion in tupperware for tomorrow) - Read Recipe here

Note: Bake the salmon in the oven (you can squeeze some lemon juice on it to add flavour). When the pasta is cooked, mix in the pesto and cherry tomatoes and serve with the salmon. Boil/steam the veg to serve on the side.

Note: this can be prepped in tupperware the night before if you want a quick grab and go breakfast. Put the oats, milk, chia seeds and protein into some tupperware (or bowl). Leave in the fridge overnight - you can add more almond milk if needed. When you take it out in the morning it will be thicker so you can add almond milk if needed here again. Add the lindt and microwave to melt it. Then top with strawberries.

If making it in the morning add the oats, protein powder and almond milk to a bowl. Microwave for 2-3 minutes (depending on microwave power - keep an eye on it so it doesn't overflow because this is the worst to clean ha). Then add the chia seeds, lindt and strawberries)

Note: In a large deep pan, add the oil and cook the peppers, onions and courgette. Boil or steam the broccoli and transfer all the veg to a bowl. Spray the pan with olive oil spray if it needs more oil and cook the prawns if they are uncooked. Add the veg back in and then pour in the chopped tomatoes. Let simmer for 15 minutes and serve in a bowl along with the sourdough for dipping.

Points to mention:

- This meal plan is suitable for pescatarians. - Aim to drink 3-4L of water per day. This alone will have a huge impact.- The meals/snacks can be eaten anytime of the day and in any order you want - You can also move the days around if you desire (moving Saturday to Friday and visa versa). Just don’t cross the meals over to different days. (example: taking lunch from Friday and putting it into Tuesday)- You can season when cooking and add garlic cloves anywhere you want. - To ensure freshness, Some items may need to be purchased closer to the date needed. - When putting leftovers in the fridge. Add to tupperware and let cool down to room temperature first. - You will have some of the shopping list from last week so please go through the list prior to buying new products- To ensure freshness, Some items may need to be purchased closer to the date needed. - Fat loss will only occur when a person is in a caloric deficit to their TDEE (total daily energy expenditure). This meal plan is based off 2000 calories so while it will work for most it will not work for all. - Disclaimer - I am not a dietitian or nutritionist but I do know how to create food combinations that are both healthy and satiating and will help you achieve your goals.

Latest podcast

Subscribe to our Newsletter

Get the best of your city straight to your inbox.

I'd like to receive news and exclusive offers from Lovin Dublin including competitions, products, commercial partners and activities. By submitting this form you agree to our T&Cs and our privacy policy